07-06-18: Bench Day

Skill:
Jog 400m 
Rest 1:00
Run 400m 
Rest 1:00
Sprint 400m
*Record Sprint Time

WOD:
7 Rounds NFT
10 CGBench  135/85
10 DB Box Row Left / Right 

07-05-18: Snatch & Lunge

Skill:
Clean & Jerk
5@40/50/60%
3@70/80%
1@85%

WOD:
10 AMRAP
20 DB Snatch Alt Arms  50/35
12 OH DB Lunge Steps – 6 Each Arm
8 Burpees

07-03-18: Can you get any Push Ups?

Skill:
10 min to get Heavy Complex of:
Power Clean + Hang Power Clean + Hang Squat Clean

WOD:
For Time / 18 Cap on Push Ups
400m Run
40 Abmat Situps
40 KB American  53/35
10 Goblet Squats
800m Run
10 Goblet Squats
40 KB American 
40 Abmat Situps
400m Run
Then, from Time you finish to 18:00 Max HSPU/HRPU

07-02-18: Deadlifts, Burpees, Jumprope

Skill:
Backsquats
12@30$
10@40%
8@50%
6@60%

WOD:
12 AMRAP Ladder
2-4-6-8-10-12…..
Deadlift  100-125%Bodyweight
Bar Over Burpees
25 DU/ 75 Singles

06-28-18: BMU and Burpees

Skill:
Deadlifts
5@35, 45, 55, 65, 70, 75, 80%

WOD:
10 AMRAP
1-2-3-4-5-6-7-8-9….
BMU / 2x CTB Pull Ups
2-4-6-8-10-12-14-16-18….
Burpees

06-27-18: I want to ride my bicycle….

Skill:
Push Press
10@30%
8@40%
6@50%
4@60%
Max Reps @ 70%

WOD:
For Time:
1 Mile Assault Bike
50 Sit ups to KB Touch
20 Goblet Squats  70/53
400m Run
.5 Mile Assault Bike
25 Sit ups to KB Touch
10 Goblet Squats
200m Run

06-26-18: Hot 17

Skill:
Backsquats
8@35/45%
5@55/65%
3@70/75%
*1st and Last Rep – Pause at Bottom

WOD:
17 AMRAP
350m Row  24/20
10 Box Jumps
200m Run
10 Step Ups Alt. Legs (3rd Round on….Weighted)
20 One Arm DB Snatch Alt Arms  50/30

06-25-18: 7 Deceptive Minutes

Skill:
Power Clean & Jerk
5@50/55%
4@60/65%
3@70/75%

WOD:
7 Min AMRAP  105/155
3 Cleans
3 Front Squats
3 STO

Post WOD Core:
3 Rounds
20 Situps
20 Flutterkicks

06-21-18: Clean it Up

Skill:
8:00 to Find 1RM Power Clean

WOD:
4EMOM x 4 Rounds
12/9 Assault Bike Calories
200m Run
5 Power Cleans @ 75-85% of 1RM

06-20-18: EMOM x 5

Skill:
Strict Press
12@30%
10@40%
8@50%
6@60%
4@70%

WOD:
Alternating EMOM x 5 Rounds
Min 1.  10/8 Cal Row
Min 2.  10 Burpee to Plate  35/25
Min 3.  10 OH Plate Hold Lunge Steps
Min 4.  10 GTO Plate

Core Work:
5 reps x 5 rounds
Hollow Rock
Knee Ups
V Ups
V Hold